1. Warm-up (2 Rounds)
The warm-up prepares the body for the workout:
- Jumping Jacks: Hands up overhead, feet kicking out to the sides.
- Butt Kicks: Kick your feet up high so your heels reach your glutes.
- Bodyweight Squats: Drop down comfortably, ensuring knees track over ankles and pushing up through your heels.
- Arm Circles: Start small and gradually increase the size of the circles, then switch direction (backwards).
2. HIIT Circuit (2 Rounds)
Remember the structure: 30 seconds of work, 30 seconds of rest.
- Reverse Lunges (Right Leg, then Left Leg): Step back, gently tap the knee down, and explode back up. Push through your front heel and keep the reps fast.
- Push-ups: Hands down on the mat. Keep your core engaged and spine neutral.
- Modification: Drop to your knees (assisted kneeling pushup).
- Focus: Use a wider grip for chest focus or elbows tucked in for tricep focus.
- Bicycle Crunches: Lay on your back, hands behind your head for support. Bring opposite elbow to opposite knee, exhaling as you crunch. Keep your low back pressed into the ground and contract your abs.
- Glute Bridges (Right Side, then Left Side): Lay on your back, bring your heel close to your glute. Pull your opposite knee into your chest to help isolate the working glute. Push up through the heel into full hip extension, squeezing your glutes and hamstrings.
- Spider-Man Planks: Start in a high plank position. Bring your knee to the elbow on the same side (e.g., left knee to left elbow). Really crunch the obliques and control your breathing.
3. Cool-down
Stretch out the working muscles:
- Standing Toe Touch: Reach down for your toes.
- Walking Hamstring/Groin Stretch: Take a wide step and slowly walk your hands over to the other side.
- Seated Forward Fold: Sit down, point your toes and reach forward. Then, flex your feet (toes to the sky) and pull them toward you.
- Seated Straddle Stretch: Kick your feet out, then crawl down towards the center. Slowly walk your hands over to one side to stretch the adductors and hamstrings, then repeat on the other side.
- Seated Side Bend: Sit upright, reach one arm up and over to stretch your lats and obliques. Repeat on the other side.
- Kneeling Lunge with Arm Reach: Step back into a lunge (straight back leg, bent front leg). Reach your arm across your body, and then up and over for a stretch. Switch sides and repeat.
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